라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Cross Body Hammer Curl (Variation 2)
A neutral-grip curl brought across the torso toward the opposite shoulder, emphasizing the brachialis and forearms for thicker arms.
팔덤벨Elbow flexion
주동근
상완근상완이두근
협응근
완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with a dumbbell in each hand.
- 02Hold the dumbbells at your sides with palms facing in.
- 03Keep elbows close to the torso.
- 04Brace the core and set the shoulders back.
수행
- 01Curl one dumbbell across the body toward the opposite shoulder.
- 02Keep the palm facing in for the entire rep.
- 03Squeeze at the top near the opposite pec.
- 04Lower under control and repeat with the other arm.
체크포인트
- -The wrist stays neutral, thumb pointing up.
- -The upper arm stays nearly vertical; only the forearm travels.
- -The torso stays still, no rotation toward the working arm.
- -The dumbbell finishes near the opposite front delt.
흔한 실수
- -Rotating the torso to swing the weight across.
- -Letting the elbow drift forward and up.
- -Turning the palm up, which shifts work to the biceps.
- -Dropping the dumbbell instead of lowering under control.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm.
- -Lower for 2 to 3 seconds to load the brachialis.
- -Progress load slowly; strict form matters more than weight here.